Using a potato masher, mash the cauliflower until fine. Alternatively, you may blend the steamed cauliflower.

Squeeze the cauliflower to remove any excess juice.

Place the cauliflower in a large bowl, add the ricotta cheese, garlic, shallots, salt and pepper, then combine well.

Form the cauliflower mixture into thumb length by 2 cm wide croquettes.

In a large plate, spread out half the fibre, add a sprinkle of garlic and herb seasoning and a pinch of salt and combine well. This is used to crumb the croquettes, repeat with the other half of the fibre as required.

Dip the croquettes one by one into the beaten egg mixture, allowing excess egg to drip off, then crumb in the fibre mixture.

Place a large fry pan on low to medium heat and add half the olive oil.

Once the oil has heated, add half the crumbed croquettes and toast until golden on all sides. Make sure you keep an eye on them and turn as each side goldens. Repeat process with the remaining croquettes.

Makes about 12 croquettes. Serve as a vegetable side dish along side your protein serve, as a snack or as an entrée at dinner parties with a basic tomato salsa dip (pictured).

1 Tablespoon water (additional water may be added if required but avoid adding too much, dough should be thick)

Baking paper

Olive oil spray

Pizza toppings

¼ Small Spanish onion, finely sliced

¼ Red capsicum, chopped in short thin strips

2 Medium mushrooms, finely sliced

1 Tablespoon low fat fresh ricotta cheese

Salt & pepper to taste

Pizza sauce

½ Medium tomato

1Tablespoon finely chopped onion

½ Garlic clove

Sprinkle or thyme or oregano leaves

Pepper to taste

Method

Pre-heat oven to 150°C.

In a small bowl add the soup, baking powder and fibre then combine. Add the water and mix well until all the powder is mixing in to make a dough. Add an additional teaspoon of water if required.

Spray two pieces of baking paper with olive oil spray. Place the dough in between the paper and roll with a rolling pin to make a round pizza base.

Spray a new piece of paper with olive oil spray. Place in a baking tray, add the pizza base and cook for about 10 minutes or until golden and crispy. Flip to the other side and bake for 5 minutes.

While the pizza base is cooking make the pizza sauce. Spray a small pan with olive oil spray and place it on high heat. Add the onion and garlic and toast until golden. Then add the tomatoes, pepper and herbs and simmer until sauce is thick and chunky. Remove from heat.

Once pizza base is done, evenly add the pizza sauce (on the 5 minute cooked side) followed by all the pizza vegetable toppings and then crumble the ricotta cheese on top. Sprinkle with salt and pepper to season.

To the mashed banana, gradually add contents of all 4 Tony Ferguson sachets, combining well as you add.

Add sweetener and olive oil, and combine.

Gradually add the fibre and water, combining well to make a thick dough.

Grease a non–stick loaf tin with olive oil and add the banana mixture (note: if your tin is not non-stick, you may need to grease and line the tin with baking paper).

Place banana mixture in the oven and cook for 25 minutes. Then lower the temperature to 100°C, place a sheet of aluminium foil (helps to prevent burning) over the banana bread and cook for a further 20 minutes.

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